November 13, 2011

Strawberry Flax Smoothie
serves 2 ~ $1.28 per serving
Just two tablespoons of flax seeds, weighing in at 95 calories, contains
over 140% of the daily value of omega 3 fatty acids. These fatty acids
can protect against diabetes, cardiovascular disease, and cancer, and
also decrease inflammation. Because the nutrients in flax seeds are
better absorbed when ground ~ and a lot more palatable! ~ I’ve used the
ground seeds in this recipe.
  • 2 bananas, frozen and sliced ($.50)
  • 1 cup frozen strawberries ($1.00)
  • 4 tablespoons flax seeds, ground ($.40)
  • 1 cup almond milk ($.45) 
  • a few almonds, chopped
  • In a blender, combine all ingredients and puree until very smooth.
  • Garnish with a few chopped almonds, if desired.
nutrition information, per serving
calories: 308      fat: 11 gr      carb: 55      protein: 7 gr     
Best Salad Dressing Ever (Really!)
serves 6 ~ $.44 per serving

I made this for an unexpected get together and … wow. It may be the
best salad dressing ever … really! Certainly, it’s the best I’ve had
in recent memory.
Capers are the pickled berries of the caper bush. They’re usually
pickled in a salty brine and have a distinctive mustard flavor. They’re a
good source of rutin, which strengthens capillaries, and quercetin.
Both are powerful antioxidants. I used a tablespoon of the caper brine
in place of salt … it adds a bit more of the yummy caper flavor. For
the photo, I used the dressing on an arugula salad with olives, but it
would be suitable with just about any salad.

  • 1/3 cup olive oil ($.55)
  • juice and zest of one lemon ($.60)
  • 3 tablespoons agave ($.60)
  • 1 tablespoon soy sauce or bragg’s liquid aminos ($.10)
  • 1 tablespoon dijon mustard ($.05)
  • 2 tablespoons capers ($.50)
  • 1 tablespoon caper brine
  • 2 tablespoons black olives ($.20)
  • 3 cloves garlic ($.05)

  • in a small bullet type blender, puree all ingredients until smooth … about a minute
nutritional information, for dressing only

calories: 162      fat: 14 gr      carb: 8      protein: 0     
*the day’s totals allow $2.00 and 150 calories for salad on which to use the dressing
Green Pea Soup
serves 2 ~ $1.70 per serving
Peas are usually associates with the spring garden, but a second fall
planting can produce lots of pods … which is exactly what happened
around here. Not all peas are created equal. There are “snap peas,”
which have edible pods, and “shell peas,” which have inedible pods and
the larger peas inside are the parts used. This recipe calls for shelled
peas, which can be fresh or frozen. Frozen peas will work really well,
though they may not be raw.
  • 2 cups peas ($1.75)
  • 1 avocado ($1.49)
  • 1 1/2 cups almond milk ($.70)
  • 1 small onion ($.15)
  • 1 teaspoon salt (or to taste)
  • 1/2 teaspoon pepper (or to taste)
  • Set
    aside a half cup of the peas. 
  • In a blender, puree the rest of the peas, avocado, almond milk, and salt and pepper until very smooth.
  • Salt and pepper to taste.
  • Pour in bowls and top with the reserved peas and minced onion.
nutritional information 

calories: 298      fat: 19 gr      carbs: 34 gr      protein: 12 gr
Simple Raw Vegan Chocolate Frosted Brownie … for Two
serves 2 ~ $1.65 per serving

90% of Americans have at least some chocolate nearly every day, and
it’s usually thought of as a guilty pleasure rather than a healthy
indulgence. However, there are health benefits to be had from chocolate,
especially when the unhealthy ingredients are left out.

Did you know?

has more antioxidants than blueberries, green tea, and red wine, and
nearly eight times the antioxidants found in strawberries.

Dark chocolate has been shown to lower high blood pressure and LDL cholesterol.

Cacao contains antibacterial agents that fight tooth decay.

chocolate triggers the release of endorphins, the body’s endogenous
opiates and the feel good chemicals responsible for the “runner’s high.”

By weight, cocoa powder has more protein than eggs.
This is a great way to get some antioxidants and share a yummy dessert with a friend!



  • 1/2 cup cashews ($1.00)
  • 1/2 cup raisins ($.75)
  • 4 tablespoons cacao powder ($.80)
  • 1/2 teaspoon vanilla ($.05)
  • pinch salt
  • 1 tablespoon coconut oil ($.10)
  • 1 tablespoon agave ($.20)
  • 2 tablespoons cacao powder ($.40)
shredded coconut for topping

  • In a food processor fitted with an “S” blade, process the cashews until finely ground and powdery (but not oily).
  • Add the raisins, cacao powder, vanilla, and salt, and process again until the mixture starts sticking together. 
  • Press the brownie mixture firmly into the mold of your choice. I
    used a rectangular miniature tart pan with a removable bottom. Release
    onto a plate.
  • For the frosting, stir together the coconut oil, agave, and cacao powder until smooth. 
  • Spread on brownie and top with coconut flakes. 
  • Find a special friend to share it with!
nutritional information

calories: 429     fat: 25 gr      carb: 55 gr     protein: 10 gr 
“There’s nothing better than a good friend, except a good friend with chocolate.” 
~ Linda Grayson, “The Pickwick Papers”



Total cost for the day: $7.07
total calories: 1,347
total fat: 69 gr
total carb: 152 gr
total protein: 29 gr

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3 Responses

  1. Anonymous says:

    That is the best dressing ever! It literally is the best homemade dressing I've ever made. Also want to let you know how much I love your blog. I make many of the recipes! I am a busy Mom of two boys and your blog is helping me tremendously.


  2. Tammie Lee says:

    yum, I made your dressing and it is oh so good. we loved it. I put it on a regular lettuce and shredded veggies salad.
    then then next day I i made a heartier salad: cabbage, chard, mixed sprouts, grated carrot and toasted seeds/nuts chopped and bits of dried cherries, oh yum!
    thank you so much. i look forward to trying more of your scrumptious looking recipes, as I have just found your blog.

  3. Anonymous says:

    I want to add…I recommend shopping at flea markets, chinatown, and discount grocery stores. It often will not be organic but if you are on a budget this is not a great option. I eat mostly raw and can often get all of my basic produce for the week for $40 or less.